|
Preparation for any sporting event is important, so make sure both you and your bike are ready for the event.
If you are reasonably fit, you should be able to do the 22 and 35 mile routes without too much pre-training, although it will help to try a few distance rides before your event. Mark Taylor from Bikes.org.uk has written a comprehensive guide to preparing for a charity bike ride and much of the text below has be extracted from his blog. These charity cycling events are a great way for people to get involved with their local community, raise money for good causes and have fun too. For some people, a charity cycling event may be their only cycle ride each year so it is essential to prepare for the event well in advance if you are to get the most out of it and ensure the day remains enjoyable. The key is preparation, not just of yourself but of your bike, your fundraising, your safety and of those who plan to ride with you. This guide will help you to prepare for every aspect of the ride, which in turn will hopefully lead you to want to do it again next year and perhaps cycle on a regular basis. Fitness Training Whilst our charity event is designed for both the casual cyclist as well as the hardened cyclists, there is no substitute for good preparation. Yes, you can just turn up on the day and get on with some of the shorter routes, but a little bit of preparation is important to ensure all goes well and you get the most out of the event. Fitness training doesn’t have to be something you dread, it can be as fun as the day itself. |
Training Programme DownloadsDownload our suggested training programmes below to ensure that you are fully prepared for ride day!
|
Addd
For those who haven’t been on a bike for a while, simply getting the bike out of the garage and going out for a few short rides is a good start. Why not make it more fun by getting the whole family to go with you and include a mid-ride picnic?
The key to fitness training is to stretch the muscles, build stamina and get used to riding a bike again. Cycling is a great way to burn calories and lose weight, so there are some added benefits too.
Preparing the Bike
If your bicycle hasn’t been out of the garage or shed for a while, it’s important to check a few things before going for a ride. If it’s been there for too long, we’d strongly urge you to ask your local bike shop to give your bike a basic service. It won’t cost a lot or take too long, and will be worth every penny.
Food & Drink
An essential part of your preparation should be what you eat and drink. We’re not trying to turn you into elite athletes here, just trying to ensure you eat well in preparation for the day itself. What you eat, and drink, will play an important part of how you perform and feel out on the road.
Breakfast remains the most important meal of the day, particularly if you are going to be spending most of it on your bike. One thing to remember while you are riding is that you should not leave it too long between eating, because this can leave you hungry and might encourage you to go on a food binge after a session, which is not always helpful.
Snacking regularly while you are cycling can help to alleviate hunger pangs and allow you to stick to a reasonable size post-ride meal in the evening, so that you are not messing with your insulin levels or going through peaks and troughs throughout the day. We provide complementary feed stations on route plus there will be food available at the finish.
It is very important that you drink plenty of water, however, don’t take too much at any one time as this will make you bloated and uncomfortable. Instead, take small sips on a regular basis. I drink at least one litre of water about half an hour before my ride and take around one litre for every hour of cycling. The rule of thumb here is that if you become thirsty, it’s too late as you’ll have started to dehydrate by then so keep topping up.
There will be feeding stations on route at our event with water available. However, it is important that you take at least one bottle of water per person with you.
Clothing & Footwear
We’re not talking about Tour de France style wardrobes here, simply the right clothes to ensure you stay comfortable. In this context, comfortable means staying cool when it’s hot and warm when it’s not. In other words, wearing the right clothing for a) cycling, and b) for the weather conditions.
Bike Gear, Accessories & Tools
There are hundreds of items we could suggest but we’ll try to limit ourselves to the essentials. Bike gear is generally there to help, this might be to help carry things (panniers), help to see in dim-light (lights), help to repair things (punctures) or a whole host of other things.
The most important tool however is probably your mobile phone, so make sure the battery is full before you set off and carry it in a plastic bag in case it rains. Remember that on a charity bike ride you’re never on your own, there are plenty of other riders, most of whom will stop to help, and also marshals and stewards are on-hand to offer assistance too. Our bike event has plenty of marshals and we also have mechanical support available if you need it and will also have the assistance of Raynet Radio volunteers across the routes with communication control unit at Longthorns. Additionally we are trialling a Zuvolo App which will enable us to track each individual riders location along the route - but this depends on riders downloading the app to their fully charged mobile phone and pressing 'START' as they leave the site at the beginning of their ride. Zuvolo recognition code is a unique code for each rider to identify their location during the time of the ride only so is for use by our control desk for organisers information only and is not for use by other parties.
Safety
The number one item is not a helmet, although every rider must wear one, it is actually, awareness. Carelessness or not paying attention to other cyclists, road conditions or other road vehicles are the shortest ways to an early finish to your cycle ride. Our basic advice is simply to be aware of your surroundings, watch what others are doing and try to anticipate their next action. It is compulsory for all cyclists to wear a cycle helmet.
Sponsorship & Publicity
So now you’re ready for the big day but don’t forget that this is a charity event and collecting sponsorship is an integral and most important part of the event. Here are some top tips on collecting sponsorship money for your charity cycle ride:
For those who haven’t been on a bike for a while, simply getting the bike out of the garage and going out for a few short rides is a good start. Why not make it more fun by getting the whole family to go with you and include a mid-ride picnic?
The key to fitness training is to stretch the muscles, build stamina and get used to riding a bike again. Cycling is a great way to burn calories and lose weight, so there are some added benefits too.
Preparing the Bike
If your bicycle hasn’t been out of the garage or shed for a while, it’s important to check a few things before going for a ride. If it’s been there for too long, we’d strongly urge you to ask your local bike shop to give your bike a basic service. It won’t cost a lot or take too long, and will be worth every penny.
Food & Drink
An essential part of your preparation should be what you eat and drink. We’re not trying to turn you into elite athletes here, just trying to ensure you eat well in preparation for the day itself. What you eat, and drink, will play an important part of how you perform and feel out on the road.
Breakfast remains the most important meal of the day, particularly if you are going to be spending most of it on your bike. One thing to remember while you are riding is that you should not leave it too long between eating, because this can leave you hungry and might encourage you to go on a food binge after a session, which is not always helpful.
Snacking regularly while you are cycling can help to alleviate hunger pangs and allow you to stick to a reasonable size post-ride meal in the evening, so that you are not messing with your insulin levels or going through peaks and troughs throughout the day. We provide complementary feed stations on route plus there will be food available at the finish.
It is very important that you drink plenty of water, however, don’t take too much at any one time as this will make you bloated and uncomfortable. Instead, take small sips on a regular basis. I drink at least one litre of water about half an hour before my ride and take around one litre for every hour of cycling. The rule of thumb here is that if you become thirsty, it’s too late as you’ll have started to dehydrate by then so keep topping up.
There will be feeding stations on route at our event with water available. However, it is important that you take at least one bottle of water per person with you.
Clothing & Footwear
We’re not talking about Tour de France style wardrobes here, simply the right clothes to ensure you stay comfortable. In this context, comfortable means staying cool when it’s hot and warm when it’s not. In other words, wearing the right clothing for a) cycling, and b) for the weather conditions.
Bike Gear, Accessories & Tools
There are hundreds of items we could suggest but we’ll try to limit ourselves to the essentials. Bike gear is generally there to help, this might be to help carry things (panniers), help to see in dim-light (lights), help to repair things (punctures) or a whole host of other things.
The most important tool however is probably your mobile phone, so make sure the battery is full before you set off and carry it in a plastic bag in case it rains. Remember that on a charity bike ride you’re never on your own, there are plenty of other riders, most of whom will stop to help, and also marshals and stewards are on-hand to offer assistance too. Our bike event has plenty of marshals and we also have mechanical support available if you need it and will also have the assistance of Raynet Radio volunteers across the routes with communication control unit at Longthorns. Additionally we are trialling a Zuvolo App which will enable us to track each individual riders location along the route - but this depends on riders downloading the app to their fully charged mobile phone and pressing 'START' as they leave the site at the beginning of their ride. Zuvolo recognition code is a unique code for each rider to identify their location during the time of the ride only so is for use by our control desk for organisers information only and is not for use by other parties.
Safety
The number one item is not a helmet, although every rider must wear one, it is actually, awareness. Carelessness or not paying attention to other cyclists, road conditions or other road vehicles are the shortest ways to an early finish to your cycle ride. Our basic advice is simply to be aware of your surroundings, watch what others are doing and try to anticipate their next action. It is compulsory for all cyclists to wear a cycle helmet.
Sponsorship & Publicity
So now you’re ready for the big day but don’t forget that this is a charity event and collecting sponsorship is an integral and most important part of the event. Here are some top tips on collecting sponsorship money for your charity cycle ride:
- Sometimes, collecting sponsorship money can be harder than taking part in the event itself! To prevent this, try getting people to give you cheques ahead of the event or set up a sponsorship page via the CRUK website specifically for the Rotary Dorset Bike Ride and give your sponsors details of link to your page. Click here to set up the fundraising page.
- Always take a pen and sponsorship form with you wherever you go.
- Don’t be shy in asking, we are a very generous nation and people are often willing to give money to good causes.
- Give sponsorship forms to friends, family, workplaces and get them out raising sponsor money on your behalf.
- On most sponsorship forms there is a ‘Gift Aid’ option, this allows charities to claim an additional 25% on top of the original pledge.
- Ask your employers to match your sponsorship pound for pound, that way you raise twice the amount and your employers can get some publicity – get them to get in touch with the press on your behalf.
- Invest some money in a prize and hold a raffle at work and put the proceeds towards your sponsorship amount.
- If you are self-employed, your clients might respond to a humorous letter asking them to support you.
- Other people might want to help or might know someone who could – always ask around.
- Write to local companies asking for their support – address letters to the Chairman or Managing Director. Again, try to make it humorous, it will stand out more.
- Contact your local press. People who know you or know of you, may get in touch and support you.
- Do you belong to any clubs or groups? Have a chat with some of your fellow members and see what ideas you can come up with together.
Route Familiarisation
Charity bike rides are fun but as we’ve said before, a small amount of preparation will help to make the day go even better. All our routes are well sign-posted with marshalls to help you, where needed and maps are available to download. The shorter routes are easy to follow, but with the routes further afield you need to ensure you have an understanding of the route as far as possible. Check out the routes here.
Finally, on a practical note, consider how you are going to get to the ride and back home again. It may not be as straight forward as you think.
On The Day
So, at last, the big day has arrived and you have everything ready - or do you?
- Sleep: First things first, make sure you get to bed reasonably early the night before so you wake refreshed and eager to get started. Don’t be a hermit but you may want to minimise your alcohol intake the evening before the ride as riding with a hangover or slightly dehydrated isn't much fun.
- Breakfast: Get up in plenty of time to have a decent breakfast (see the above section on food & drink) and try to drink at least one litre of water 30-40 minutes before setting off.
- Bike: A quick check over your bike to ensure it’s as ready as you and you’re off – no. Take your time to check the things we listed above, especially checking your tyre pressures. Pedal Cycles of Ferndown will be on site for help with any last minute problems.
- Weather: A quick check outside to check the weather will help you to determine what clothing to wear and what to pack.
- Clothing: Clothes should be freshly laundered and shoes should be clean. Depending on the weather, you’ll either be wearing your jacket or packing it in your panniers (remember, no backpacks). Once you’re dressed and ready to go, grab your gloves and helmet.
- Bike Gear: The minimum gear you’ll need to take is a pump, puncture repair kit, first-aid kit and a multi-tool. Other items are optional but don’t overdo it as you’ll be the one carrying them around all day. Remember to put your phone in a plastic bag in case it rains.
- Food & Drink: A few suitable snacks are advisable, high energy bars, fruit, gels and of course plenty of water. One litre of water weighs 1kg so bear that in mind.
- Pedal Cycles: We thank Pedal Cycles for their help and assistance and they will have a small shop in the marquee to help with those things that a rider may have forgotten. They will also help with small break downs or repairs on the day. They advise bike owners to check there bikes over before the ride and if they need a service they can organise this for them before the ride takes place in their work shop in Ferndown.
Remember to have a note of your rider number which you will find detailed on the confirmation email you received following your registration and report to the relevant registration desk in the marquee on arrival at Longthorns before the start of your ride. For groups - the lead rider will be able to collect the rider numbers for all members of their group when they collect their rider number. Should there be any queries, there is always assistance available from our registration team.
We plan to trial a new app for Zuvolo and all riders will need to download an app to their phone and riders will be advised on their individual code to enter on the app so we can remotely 'recognise' each rider. Riders must remember to press 'start' on the app as they leave site so that their location can be displayed on the control room screen on site. This will give us a better indication of location of all riders on each route and the app allows riders to indicate they have an emergency status or have decided to retire without returning to site. Location function will only be operational for the period of the Ride. Certificates and medals will not be sent out to riders who decide to retire early and do not return to site.
All that is left for us to say is good luck, great sponsorship results and we hope you enjoy your ride on the day.